7/1/15, Workout of the Day

Wu: 30 Calorie Row
50 Dumbbell step-ups 30/15

Strength: Squat clean
6×2 @85%
Drop and reset each rep, split jerk final rep.

Wod: 3-6-9-12-15
Burpee to 6″ target
Thruster 95/65lbs
*Complete 20 double-unders(60 singles) after each round (3, 6, 9, 12, 15,)

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/30/15, Workout of the Day

Wu: 100 Double-unders
50 Hand release push-ups
Back Squat recovery – 5×6 @40-50%

Strength: Dumbbell strict press 5×5 +5lbs

Wod: 20 minute Partner AMRAP – Alternating full rounds
100m DB/KB farmers carry 40/20
8 HSPU
8 Box jump-overs 24/20

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/29/15, Workout of the Day

Wu: Row 500m
25 Strict Pull-ups

Strength: Deadlift
3×1 @80-90%, 4×1 @90-100+%

Wod: 6 Rounds
24 Air squats
12 Toes to bar
6 Power cleans 155/105

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/26/15, Workout of the Day

Wu: 50 Wallballs
40 Ab-Mat Sit-ups

Strength: Power snatch
6×2 @85%

Wod: 4 minute AMRAP x3
4 Muscle-ups
8 OHS 115/75
12 Box Jumps 24/20
*Rest two minutes between AMRAP’s.

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/25/15, Workout of the Day

Wu: 400M Run
28 Strict pull-ups

Strength: Back Squat 5×5 @72%
Strict Press 5×3 @80% +5lbs

Wod: 20 minute alternating EMOM
Even: 100M Row
Odd: 20 Double-unders
*All out pace.

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/24/15, Workout of the Day

Wu: 30 Cal Row
35 Ab-Mat sit-ups

Strength: Power clean
6×2 @85%

Wod: 3 Rounds
400M Run
30 Alternating pistols
Rest 90 seconds

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/23/15, Workout of the Day

Wu: 400M Row
45 HR push-ups
Back Squat recovery – 5×6 @40-50%

Strength: Dumbbell strict press 5×3 AHAP

Wod: 2 Rounds
10 Squat snatch 135/95
20 Toes to bar
80 Double-unders/240 Singles

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/22/15, Workout of the Day

Wu:400M Run
45 Dumbbell Box step-ups 30/15

Strength: Deadlift
4×2 @90%

Wod: 20 minute AMRAP
Row or Assault Bike for cals

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/19/15, Workout of the Day

Wu: 100 Double-unders
16 Chest to Bar

Strength: Squat snatch
6×2 @85%

Wod: 5 Rounds
5 Power cleans 155/105
10 HSPU
20 Wallballs 20/14

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

6/18/15, Workout of the Day

Wu: 50 Wallballs 20/14
26 Strict pull-ups

Strength: Back squat
5×5 @67.5%

Wod: 5 minute AMRAP
10 Burpees to a 6″ target
10 Cal row
Rest 2 minutes
4 minute AMRAP
10 Burpees to a 6″ target
10 Cal row
Rest 2 minutes
3 minute AMRAP
10 Burpees to a 6″ target
10 Cal row

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393